3 Delicious Summer Salads
Summer’s finest fresh fruits and vegetables star in these salads.
Arugula Cherry Salad
Total Time: 20 minutes
– 4 cups arugula, rinsed and patted dry
– 3 cups spring greens, rinsed and patted dry
– 3/4 cup pitted fresh cherries, halved
– 1 small red onion, peeled and thinly sliced
– 1/4 cup chopped toasted almonds*
Dressing
– 3 tablespoons balsamic vinegar
– 1 teaspoon Dijon mustard
– 2 tablespoons olive oil
– 2 tablespoons dried cherries, chopped
– 1/2 teaspoon coarse black pepper
– Pinch salt
Directions
1. In a large bowl combine the greens with the cherries and onion slices. Toss.
2. In a medium bowl whisk together the vinegar, mustard, olive oil, dried cherries, pepper and salt.
3. Combine the salad ingredients with the dressing. Top with the toasted almonds
* Place the almonds on a small baking sheet at 325 degrees F. Bake for 5-7 minutes. Allow to cool.
Serves: 4
Per Serving: calories 149, total fat 10.2 g, saturated fat 1.3 g, cholesterol 0 g, sodium 125 mg, carbohydrates 13 g, fiber 2.8 g, sugar 1.6 g, protein 2.8g
Stir Fry Asparagus Sesame Salad
Total time: 15 minutes
Ingredients
– 1 teaspoon canola oil
– 1 pound asparagus, trimmed and cut into 2-inch pieces
– 1 cup shredded carrot
– 1 bunch watercress, stems removed, rinsed and patted dry
– 1/4 cup chopped scallion
– 2 tablespoons sesame oil
– 1 tablespoon rice wine vinegar
– 2 tablespoons sesame seeds
Directions
1. In a non-stick skillet heat the oil. When hot, stir-fry the asparagus, on medium high heat, until just tender, about 4-6 minutes. You may need to do this in two batches, depending on the size of your skillet. Allow to cool.
2. In a serving bowl combine the asparagus with the carrot, watercress, and scallion.
3. In a small bowl combine the sesame oil and rice wine vinegar.
4. Toss all ingredients together. Sprinkle with the sesame seeds.
Serves 4
Per serving: calories 134, total fat 10.4 g , saturated fat 1.4 g, cholesterol 0, sodium 27 mg carbohydrates 8.2, fiber 3.7 g, sugar 3.5 g, protein 3.8
Salmon, Spinach and Berry Salad
Ingredients
– 6 cups spinach, cleaned and patted dry
– 1 1/3 cups strawberries, cleaned and sliced
– 1 small cucumber cut in rounds
– 2 kiwi fruits, peeled, sliced in rounds, which are then cut in half
– 1 teaspoon canola oil
– 16 ounces salmon, seared and flaked
– 2 tablespoons olive oil
– Juice of 1/2 lemon
– 1/2 cup toasted chopped walnuts*
Directions
1. In a large bowl combine the spinach, strawberries, cucumber and kiwi.
2. In a non-stick skillet heat 1 teaspoon canola oil. Place the salmon pieces top down in the hot skillet. Cook for 5 minutes, turn and cook an additional 3-4 minutes. Allow to cool. Break up the salmon pieces and add to the salad. Drizzle with the oil and lemon juice and toss.
3. Sprinkle with the walnuts.
*Place the walnuts on a small baking sheet and bake at 375 degrees F for 5-7 minutes. Allow to cool.
Serves 4
Per serving: Calories 270, total fat 15.7, saturated fat 3.1, cholesterol 50 mg carbohydrates 13.8, sugar 7.2, protein 24.5 g, fiber 3.5 g, sodium 89 mg.
